JM & WarmUp10 VO2max: BWSQ version for 3 mins while we explain how this works to the newbies. VO2max SN 6min calibration with 16kg. Subtract 1 rep from what you would do with that weight, but go up to the 20kg. Finish with 3min bridge
Here’s a cool link to some impressive kettlebell work
JM & WarmUp10 2xKB. Burpee kickout & pushup with hands on the KBs, then a DBL-C.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-C&P.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SN.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SW.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SQ.10 reps Burpee kickout & pushup with hands on the KBs, then a DBL-SeeSaw Press.10 reps Now a mix of all at once, so… burpee/DBL-C,burpee/DBL-SW,burpee/DBL-SN,burpee/DBL-C&P,burpee/DBL-SQ,burpee/DBL-SeeSaw … repeat sequence 3 times every
JM & WarmUp10 SN – 1 rep per kg of bodyweight P/PP – 1 rep per (kg of bodyweight)/2 BWSQ – 2 reps per kg of bodyweight Dragon Lunges – 1 rep (L) & 1 rep (R) per (kg of bodyweight)/10 Bridge – 1sec per yr of your age – 5 sets Bridge – 1sec per (100-yourAge) – 2 sets BridgeChallenge – hold as long as you can (strict). JW made 7mins
JM & WarmUp10 VO2max 20kg – with a twist 6min calibration set gets done with a 16kg. Once you have your correct count…go up to a 20kg. Also…the 15s on, 15s off…use the same hand for the 1st 30mins, then switch hands for the 2nd 30mins. Last 5mins go up again to 24kg.